Join us for Lift Up Autism on Saturday! Workout of the Day Strength/Skill Outlaw Clean and Jerk Capacity Test Take 10 minutes to build to 70% of your 1RM Clean and Jerk.  With that weight perform: OTM 5 2 Clean and Jerk After the 5 minutes are up, # buy perform AMRAP 2 Clean and Jerk So basically, this is an OTM 5, followed immediately by a 2 minute Smash.  if you miss at all during the OTM, you cannot reattempt.  Your score will be the number of Clean and Jerks you made – the best you can get in the OTM is 20 (the Clean counts as one, the Jerk counts as one), plus as many as you can do in 2 minutes. Conditioning AMRAP 12 800m run After the run, begin couplet until 12 minutes is up 15 Kettlebell Swings 53/35 15 Box Jumps 24/20Read more

Please remember that the more items brought for donation, no rx the more people in need we can help. Items needed: Water * diapers * NEW underwear and socks * gently used clothing * toiletries *baby wipes* baby formula* canned goods * spirit lifting items ALSO on another fundraising note, we will be having a raffle for 1 month of CrossFit. $1 per ticket, 15 tickets for $10. ALL $$ goes straight to Lift Up Autism, our fundraiser on Saturday. You can sign up at wwwliftupautism.com and choose CrossFit Oakdale as the location for your WOD. The WOD is 5 minutes long and movements can be scaled. 5 MIN AMRAP 4 Power Cleans: 155 lbs.  men/105 lbs. women 24 Double Unders 10 Pull-Ups Workout of the Day Complete as many reps as possible in 10 minutes of: 5 thrusters 5 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 15 thrusters 15...Read more

After the high rep work of the last month, buy more about it will be a fun opportunity to test your ability to perform the Olympic lifts in a “heavy with high heart rate” setting.  We’ll do the Outlaw Capacity tests – Snatch on Monday at 80% of 1RM, symptoms and Clean and Jerk on Wednesday at 70%.  I can tell you, after performing the Grace Ladder from the CrossFit Team Series, this should be a good time. Sandwiched in on Tuesday and Thursday will be a couple of CrossFit.com WODs.  Tuesday will be the individual version of the Fran ladder.  The Fran Ladder looks like something that was created by Torquemada.  Look it up, history buffs. We have the Lift up Autism Fundraiser this coming Saturday, but we would love to make another cause our focus this week. Any food, water and gently used items that can be donated...Read more

Friday night our Whole Life Challenge Team completed the baseline WOD and chowed down on items that will be big No-No’s come September 19th. If you are interested in joining us for this 8 week lifestyle change, stomach join our team! On Saturday both 9 am and 10 am classes will be taking on another one of the CrossFit Team Series WOD’s. Come on in and find out which one!  Read more

This week started the CrossFit Team Series WOD’s. We are going to be doing one on Friday individually, # and you might see a team one on Saturday. We have been throwing a few .com WOD’s at you lately and I think you are starting to see that they are no joke. CrossFit has adapted over the years and so will you. Enjoy!   Workout of the Day Strength For Max Reps: Back Squat Use the same weight you have been using over the past few weeks. Have someone count for you in case you get fuzzy:) Conditioning For time: 100 double-unders 50-calorie row 25 step-ups with 45-lb/35lb dumbbells to 24/20-inch box  Read more